jaja Posted January 5, 2021 Author Posted January 5, 2021 Banded ankle distractions I increased the tension even more and this resulted in interesting sensations Ankle stretching Active squat Active tailor pose I noticed I was also activating my lower back, not just my glutes when I was pushing down the knees 2
jaja Posted January 6, 2021 Author Posted January 6, 2021 Chin-ups 10 minutes: 32 reps Ring dips: 1x9 + 1x7 + 1x7 + 1x7 Diamond push-ups: 3x12 Ring rows: 3x10 Standing single leg lifts: 3x10s Jefferson curls: 3x10x16kg 1
jaja Posted January 8, 2021 Author Posted January 8, 2021 Step ups: 4x8 Goblet squats: 3x15x20kg Kettlebell swings: 2x20x16kg Ankle stretching Active squat Active tailor pose Wall HF stretch Wall quad stretch 1
jaja Posted January 11, 2021 Author Posted January 11, 2021 Step ups: 4x8 Goblet squats: 3x16x20kg Kettlebell swings: 2x20x16kg Banded ankle distractions Ankle stretching Left ankle is improving fast, the right one not so much. I still feel interesting sensations there, though Active squat Active tailor pose Passive back bend on baby whale 2
jaja Posted January 18, 2021 Author Posted January 18, 2021 Last week I had a fever for a couple of days. Not the best year to get sick, so I got tested for COVID19. Luckily I resulted negative and within a couple of days I was ok again. Nonetheless, I suspended my training to not rush recovery. (See? I'm learning something!) Yesterday evening I did a gentle squat mobilization routine. Today: Chin-ups 10 minutes: 32 reps Ring dips: 1x9 + 1x8 + 1x8 + 1x8 Diamond push-ups: 3x12 Ring rows: 3x12 Standing single leg lifts: 3x10s Jefferson curls: 3x12x16kg Overall I'm happy, considering I've been sick. 2
jaja Posted January 19, 2021 Author Posted January 19, 2021 Step ups: 4x8 Goblet squats: 3x18x20kg Kettlebell swings: 2x27x16kg Banded ankle distractions Ankle stretching Active squat Active tailor pose 1
jaja Posted January 21, 2021 Author Posted January 21, 2021 Bad weather, but I trained nonetheless. Chin-ups 10 minutes: 36 reps Ring dips: 1x9 + 1x9 + 1x7 + 1x8 Diamond push-ups: 3x12 Ring rows: 3x12 Standing single leg lifts: 3x10s Jefferson curls: 3x12x16kg 1
jaja Posted January 25, 2021 Author Posted January 25, 2021 Step ups: 4x8 Goblet squats: 3x20x20kg Kettlebell swings: 2x30x16kg Banded ankle distractions Ankle stretching Active squat Active tailor pose 1
jaja Posted January 27, 2021 Author Posted January 27, 2021 Tuesday workout: Chin-ups 10 minutes: 37 reps (max 37) Ring dips: 1x9 + 1x9 + 1x8 + 1x8 Diamond push-ups: 3x12 Ring rows: 3x12 Standing single leg lifts: 3x10s Jefferson curls: 3x12x16kg 1
jaja Posted January 29, 2021 Author Posted January 29, 2021 Yesterday evening: Step ups: 4x10 Goblet squats: 3x20x20kg Kettlebell swings: 2x30x16kg Banded ankle distractions Ankle stretching Active squat Active tailor pose 1
jaja Posted February 3, 2021 Author Posted February 3, 2021 Chin-ups 10 minutes: 37 reps Ring dips: 4x9 Diamond push-ups: 3x12 Ring rows: 3x12 1
jaja Posted February 4, 2021 Author Posted February 4, 2021 Step ups: 4x10 Goblet squats: 3x20x20kg Kettlebell swings: 2x30x16kg 1
SwissDanny Posted February 4, 2021 Posted February 4, 2021 I like this, its really back to base (simple but not basic) stuff! 2
Kit_L Posted February 6, 2021 Posted February 6, 2021 Agree; assuming good form, you can't go wrong doing these. 1
jaja Posted February 8, 2021 Author Posted February 8, 2021 On 2/6/2021 at 4:18 AM, Kit_L said: Agree; assuming good form, you can't go wrong doing these. I regularly send Fred videos to form check, so I'm as good as I can get!
jaja Posted February 8, 2021 Author Posted February 8, 2021 Warm-up Chin-ups: 5x4x3,7kg + 5x1x3,7kg Pike press: 5x6 Ring push-ups: 4x6 Kettlebell one arm rows: 4x10x16kg Face pulls: 2x10 Standing single leg lifts: 5x3x10s Jefferson Curls: 5x10x20kg Added colors to signal which exercises are part of a superset. 3
jaja Posted February 10, 2021 Author Posted February 10, 2021 Warm-up Ankle circles Step-ups: 4x5x16kg Kettlebell Swings: 3x15x20kg Hindu squat: 2x20 Plantar fascia massage Banded ankle distractions: 2x30 Ankle stretching: 5x5 Right ankle: ~7,3cm -> ~10cm ; Left ankle: ~9,6cm -> ~14cm Worse than last time, overall. Was able to soften significantly the sensation in front of my left ankle, though. Maybe because of the plantar fascia work. Goblet active squat: 5x10x16kg Active tailor pose: 5x5 2
jaja Posted February 11, 2021 Author Posted February 11, 2021 Warm-up Chin-ups: 4x5x3,7kg + 1x4x3,7kg Pike press: 5x6 Ring push-ups: 4x8 Kettlebell one arm rows: 3x10x20kg 1x7x20kg Here I made a mess. I used the 20kg kb, so in the last set I performed only 7 reps Face pulls: 2x10 1
Kit_L Posted February 11, 2021 Posted February 11, 2021 On 2/9/2021 at 7:57 AM, jaja said: I regularly send Fred videos to form check, so I'm as good as I can get! The good Dr Beck knows what he's going, for sure! 2
jaja Posted February 15, 2021 Author Posted February 15, 2021 Warm-up Ankle circles Step-ups: 4x6x16kg Kettlebell Swings: 3x16x20kg Hindu squat: 2x25 Plantar fascia massage Banded ankle distractions: 2x30 Ankle stretching: 5x5 Right: 8,4cm -> 10cm - Left: 11,2cm -> 12,8cm; stiff, today. Goblet active squat: 5x10x16kg Active tailor pose: 5x5 2
jaja Posted February 17, 2021 Author Posted February 17, 2021 Warm-up Chin-ups: 5x5x3,7kg Pike press: 5x7 Still trying to get the exercise just right. I'm not quite there, yet. Ring push-ups: 4x8 Kettlebell one arm rows: 4x12x16kg Face pulls: 2x10 Standing single leg lifts: 5x3x10s Jefferson Curls: 5x10x20kg 2
jaja Posted February 19, 2021 Author Posted February 19, 2021 • Warm-up • Ankle circles • Step-ups: 4x6x16kg • Kettlebell Swings: 3x20x20kg • Hindu squat: 2x25 • Plantar fascia massage • Banded ankle distractions: 1x30 • Ankle stretching: 4x5 • Goblet active squat: 4x10x16kg 1
jaja Posted February 22, 2021 Author Posted February 22, 2021 Warm-up Chin-ups: 5x5x3,7kg Odd heartbeat after the 4th set of chins. Took quite a bit for it to return regular. Pike press: 5x7 Ring push-ups: 4x9 Kettlebell one arm rows: 4x13x16kg Face pulls: 2x10 Standing single leg lifts: 5x3x10s Jefferson Curls: 5x10x20kg Training after lunch is never optimal, I felt fatigue today. However, there were improvements.Let's hope that heartbeat thing is nothing to worry about. 1
jaja Posted February 22, 2021 Author Posted February 22, 2021 Banded ankle distractions Plantar fascia massage Wall HF stretch Wall quad stretch Passive back bend on baby whale Wall pec minor stretch It's been a while since I performed those stretches. My muscle are definitely tight, but I expected the situation to be worse. 2
jaja Posted February 24, 2021 Author Posted February 24, 2021 Warm-up Ankle circles Step-ups: 4x8x16kg I hurt myself in a stupid stupid way. I must have contracted my muscles in a wrong way during the step-ups. Now my mid back is aching Kettlebell Swings: 3x21x20kg Hindu squat: 2x30 Plantar fascia massage Banded ankle distractions: 2x30 Ankle stretching: 5x5 Right: ~7,5cm -> ~9cm ; Left: ~11,7cm -> ~12,8cm Goblet active squat: 5x10x16kg Active tailor pose: 5x5 Lumbar stretch Scalenes stretch 2
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